High bar vs low bar squat

There are several key differences in the high bar versus low bar squat. The main difference, though is your form. The bar should always stay directly over the midline of your feet. Whether you are doing low bar, squats or high bar squats, but your form will be slightly different depending on the squat bar placement, which is shown in the pictures I posted. 

The High bar squat. The bar will sit on your traps. The low bar squat the bar sits on your posterior deltoids. The muscles targeted for high bar squats are all lower body muscles, but especially the quadriceps. The muscles targeted for the low bar squat are all lower body muscles, but especially the glutes and erector spinae. The difference in performance needs for the high bar is that it is better training for Olympic, weightlifting and beginners. Where the low bar performance needs are better for powerlifters and heavy strength training. 

There are certainly benefits for high bar squats. High bar squats place more emphasis on the quadriceps, which are the front thigh muscles. They are generally easier to learn and perform correctly. High bar squats are suitable for beginners and advanced lifters.  High bar squats are commonly used in weightlifting and bodybuilding programs. The low bar squats engage the posterior chain of muscles the hamstrings, glutes, and lower back more than high bar squats. They are better for powerlifting because of the ability to lift heavier weights. They require more technical skill and mobility, and it is less stress on the knees based on the position of the bar .